WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
14 Dumbbell snatches, alternating arms
7+7 1-Arm overhead squats
7+7 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
Build up to 3 rep max for the day.

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BONUS WORK

ACCESSORY

Snatch grip sotts press,
3-4 x 8 (hard)

Weighted hip extensions,
3-4 x 18 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
16-18 total reps.

OR

CONDITIONING

For time:
21-15-9 Dual dumbbell thrusters, 2 x 22,5/15kgkg
7-5-3 Wall walks